November 13, 2013

OK, there is snow visible on the Adirondack mountaintops, and we’ve experienced our first accumulation of snow on the ground in Lake Placid. What does this mean? It means I’m a little late in switching to my winter tires.  

More importantly, it means that...it’s TIME. Time to get in shape for ski season.

Why get in shape specifically for ski season? Well, this is the Adirondacks. If you’re planning to go alpine

skiing at Whiteface Mountain, that means you’re tackling the greatest vertical in the East. And if you’re planning any classic cross country or backcountry skiing, we’ve got 2,000 miles of trails to conquer; (and they don’t all just go downhill).

Snow in Lake Placid
Snow has already fallen in Lake Placid

So without further ado, here are 5 Ways to Get into Shape for Ski Season. *

ONE. Already be in shape.
This is an obvious training plan. Simply remain in top aerobic condition and maintain the big muscle strength and endurance you’ll need to get downhill, AND uphill. If you have achieved this, grab a cookie and please proceed directly to item number 6.

TWO. Sit down.
Not in a chair... I’m talking about wall sits  - an exercise that helps to build quad strength and endurance.  My coworkers in my Lake Placid office do this all the time, and swear by it for building the leg strength needed for alpine skiing. For this, start with your back against a wall with your feet shoulder width apart and a couple feet away from the wall. Slowly slide your back down the wall until your thighs are parallel with the ground, and your knees are directly above your ankles. Keep your back flat against the wall and hold the position for 20 to 60 seconds, rest for 30 seconds and repeat (the times can increase as you progress).  

This, and other exercises such as squats and lunges will strengthen your posterior chain, or those muscles in the back of your body, like your glutes, hamstrings, lower back and lats.

wall sitting
a coworker, wall sitting on demand

THREE. Walk like an Ironman.
Here in Lake Placid, there are plenty of athletic people to tap for fitness advice. I decided that a licensed guide and Ironman who happens to ski might be a good person to provide some insight on training for the season, so I asked Brian Delaney and his wife Karen, owners of High Peaks Cyclery, what they do for ski-specific training.


They do a few things to train, but one is that long before the snow flies, they grab their ski poles. Whether they are alpine, classic or adjustable trekking poles, they suggest that you take your poles along on your walks, runs and hikes, to get your arms in shape and increase the intensity of your aerobic workout. They add elevation, hiking on more hilly terrain, and visualize skiing as they descend the hills, too.

FOUR. Have a six-pack.
Core conditioning is essential, and helps with all-important balance as well. Strengthen your core (and build up those six-pack abs) with exercises like sit-ups, medicine ball twists, and bicycle crunches (better than regular crunches). 


FIVE. Stand on one foot.

Brian and Karen Delaney also insist on ample stretching and balance exercises. They do more yoga than usual in preparation for ski season, and they work on balance; which can be as simple as standing on one foot at a time.

Ironmen AND bunny slope aficionados agree that by doing this sort of physical preparation, you’ll be able to stick it out on the trails much longer and enjoy the season much more.

The snow is on its way, so let’s all get to work. Not to the office - work OUT. (Though the former will be much easier for me when I finally put those snow tires on my car).

SIX. Check out lodging packages or BOOK NOW!

See you on the trails!

*I’m not a doctor or a physical therapist or a personal trainer or an olympic coach, so please consult one of those experts before embarking on any big training routine so that you avoid injury.

Kim Rielly is the director of communications for the Lake Placid-based Regional Office of Sustainable Tourism.

Snow in Lake Placid
Snow has already fallen in Lake Placid
wall sitting
a coworker, wall sitting on demand

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